Shoulders & Abs (home variant)

by ibarra951

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Summary

  • event_availableMarch 16th, 2013
  • schedule48 minutes
  • equalizer29 sets,  340 reps
  • fitness_center9490 lbs

1. Dumbbell front straight arm shoulder raises

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 25 lbs

Total: 700 lbs

2. Dumbbell side lateral raises (s/s)

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 25 lbs

Total: 700 lbs

3. Seated dumbbell Arnold shoulder press

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 7 x 35 lbs

Total: 795 lbs

4. Bent over rear delt flyes (head on bench)

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs

Total: 450 lbs

5. Lying bent over rear delt raise

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 20 x 15 lbs

Total: 900 lbs

6. Dumbbell shoulder press

  • Set 1: 10 x 25 lbs
  • Set 2: 9 x 35 lbs
  • Set 3: 6 x 40 lbs

Total: 805 lbs

7. Cable oblique crunches

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs

Total: 1575 lbs

8. Cable crunch

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs

Total: 2925 lbs

9. Dumbbell front raise

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 640 lbs